Exercises with dumbbells for the back. A program for tightening muscles, losing weight. The best home workouts for spinal hernia, scoliosis, osteochondrosis, protrusion

Content

Dumbbell exercises are excellent resistance weights. They can be used for the muscles of the back and chest, improving the muscles of the arms and legs, strengthening the muscles of the shoulders and abs, restoring the body after injuries, helping in the treatment of various diseases.

Projectile features

Dumbbells are a great exercise tool at home. They don't need a lot of space and they won't take long to train. There are one-piece and adjustable dumbbells (on them, the weight can be changed using an additional disc, the weight of which varies from 500 g to 10 kg). Dumbbells usually weigh between 750g and 25kg.

Thanks to such a power load, you can not only pump up muscles, but also keep yourself in good shape. Dumbbells develop, first of all, strength and endurance. Various exercises can be performed with their help.

Exercises with dumbbells for the back make it possible to achieve correct posture and strengthen the muscles.

There are a number of advantages that allow you to focus on working with dumbbells:

With the correct technique, exercises with dumbbells are less traumatic than with other strength equipment.
Dumbbells can be used to train different muscle groups.
You can perform the exercises at home.
Working with dumbbells allows you to put a load on the right and left hand, compared to a barbell. This makes it possible to make the limbs equally strong.
Exercising with a weighting compound increases the strength of a person's bones.
Working with dumbbells allows you to reduce weight and keep it in optimal condition.
During the period of training with dumbbells, concentration increases.
When you play sports, endorphins (hormones of happiness and pleasure) are released. Therefore, after training, a person has a positive mood and a surge of strength.
Dumbbell exercises increase the heart rate, which has a positive effect on the cardiovascular system.
Persons of any gender and age can take part in training with dumbbells, unless they have contraindications.
Exercises with dumbbells will help keep the result obtained for a long time.

Like any other activity, exercises with dumbbells have disadvantages:

The human body quickly gets used to stress. Therefore, you will need to buy more dumbbells, which entails additional costs.
Dumbbells are limited in mass, unlike barbells where you can work with heavier weights.
Improper exercise technique or training too intense can cause injury.

Who are the exercises shown to?

Dumbbell exercises are perfect for both the male half and the fairer sex. With their help, you can conduct excellent strength training not only for the back and arms, but also for the whole body.

Girls will be able to lose weight and keep their bodies in excellent and fit condition.
Men, exercising with dumbbells, are able to pump muscles and achieve a beautiful torso.
When doing any other sport, dumbbells can serve as an additional load.
Injured people can return to the sport by trying with dumbbells.
Many people with diseases (scoliosis, osteochondrosis) can improve their condition by exercising with dumbbells.
Children can also exercise with dumbbells as a game. But you need to use the lowest weight inventory.
Older people will be able to work with dumbbells. This will give you the opportunity to engage in physical activity and strengthen the joints and muscles.

Contraindications

Before starting to exercise with dumbbells, it will not be superfluous to consult a doctor, since there are contraindications for such activity:

period of pregnancy;
ailments of the cardiovascular system;
bronchial asthma;
various operations;
before or during your period;
high blood pressure;
umbilical hernia;
problems with the spine, when it is forbidden to do a load on the back muscles.

With such problems, the doctor may generally prohibit exercising or allow exercising with a light load. It all depends on the nature and stage of the disease.

General features and training rules

Dumbbells are such a versatile equipment that can be used as a main activity or as an additional adaptation to other fitness loads.

Exercises with dumbbells for the back will be an effective assistant for the prevention of back problems.

Recommendations for a correct and effective workout:

For practicing at home, it is better to buy a pair of dumbbells with different weights or equipment on which you can change the weight. The so-called regulated inventory.
At the initial stage, it is necessary to choose a small projectile weight. This makes it possible for the muscles to get used to the load. After 2 weeks, the weight of the dumbbell gradually increases. For beginner women, it is best to choose dumbbells weighing 2-10 kg. For men, a shell weighing 5-15 kg is suitable.
For the training to be effective, it is worth doing a couple of times a week (preferably 3 times every other day), and the duration of the session should be from 30 to 45 minutes. At first, it is better to start at 15 minutes, gradually adding time.
Before starting the exercises, you need to do a little warm-up to tone the muscles and joints.
All actions are performed in several approaches, 10-20 times, it all depends on the health and strength of the athlete.
All actions must be performed using the correct technique. It is best to train in front of a mirror.
After completing each approach, you must take a break from 30 to 60 seconds.

Features and differences between female and male training

Features of men's training with dumbbells	Features of women's training with dumbbells
1. For men, when choosing this projectile, the priority is to build muscle.	1. Women most often choose dumbbells to reduce weight.
2. In men, after a long time, a pumped up and relief torso and strong arms appear.	2. Exercises with dumbbells help the girl to find a slim figure and pumped up buttocks.
3. Men use heavier objects while doing fewer reps.	3. Women choose a smaller dumbbell mass, but perform the exercise more times.
4. For men, training is done with less exercise and less intense. However, this does not affect the result.	4. For the female body, the best result is given by intensive training from 25 minutes. Girls are able to perform many different exercises, since the female body is more resilient.
5. Men give preference to the development of the muscles of the upper body.	5. Girls strive to develop the lower body.
	6. When performing exercises, a woman can achieve beautiful posture.

In order for a woman to choose a dumbbell weight, she needs to decide what result she expects:

For weight loss, dumbbells up to 2 kg are best suited.
To strengthen the arms from - 1 to 7 kg.
To improve the pectoral and leg muscles, it is better to take dumbbells weighing from 2 to 5 kg.
Work for the back must be carried out with a projectile weight from 5 to 10 kg.

A set of exercises for men

Back dumbbell exercises must be performed with the correct technique, otherwise the lower back will be stressed and injury may result.

1. To develop the muscles of the back.

Spread your legs slightly, slightly bent at the knees.
Tilt the body forward so that it is symmetrical with the floor.
Spread your arms, and take the dumbbells with a direct grip.
When inhaling, take your arms to the sides, your back should remain flat.
When exhaling, return the upper limbs to their starting position.

2. For tightening the pectoral muscles.

Initial position: sit down on the bench, put your hands with dumbbells clamped to the side.
As you inhale, move your arms up above your chest.
Fix in this state for 2-3 seconds.
Return to starting position.
Perform a couple of approaches 12-15 times.

3. For the education of the press.

Starting position: take a lying position, legs slightly bent at the knees.
Clamp the inventory in the hands, and place the limbs on the back of the head.
As you exhale, you need to bend over to your knees.
On inhalation, return to its original state.

4. To improve the muscles of the legs and buttocks.

The distance between the legs is small. The back is straight.
The brushes along with the dumbbells are in front of the body.
While inhaling, you need to sit down until your hands drop below your knees.
On exhalation, return to its original state.

5. To strengthen the muscles of the arms and shoulders.

Place your legs at shoulder distance, and hands with dumbbells take place along the body.
While inhaling, take your arms to the sides, forming a straight line with the shoulder.
Stay in this state for 3 seconds.
Return to initial state.

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A set of exercises for women

Before starting any workout, you need to make warm-up and stretching movements.

1. To develop back muscles.

Put your feet at shoulder distance.
Place your arms along the body.
In each hand, hold one dumbbell with the desired weight.
As you exhale, sit down until the dumbbells touch the floor. The back, in this case, should be in an even state.
Stop for 1-2 sec. And on exhalation, return to the starting position.
Perform a couple of approaches 12-15 times.

2. For tightening the pectoral muscles.

Take a lying position on the floor. Bend your arms at the elbows, and with your hands take the inventory with a direct grip.
On inhalation, hands with dumbbells move up and remain in this state for 2-3 seconds.
As you exhale, your arms drop.

3. For the formation of the press and strengthening the lateral muscles.

Legs are apart at shoulder distance, and hands with dumbbells are along the body.
While inhaling, bend to the right side. The hand should be at knee level.
On exhalation, return to its original state.
Tilt in the opposite direction.
The number of repetitions can vary from 30 to 60.

4. To work on the muscles of the legs and buttocks.

Spread your legs a little.
The dumbbell brushes are along the body.
With your right foot, lunge forward and lock in for a couple of seconds.
Return to the original state.
Perform the exercise with the left leg.

5. To strengthen the muscles of the arms and shoulders.

Starting stance: feet at shoulder distance. Hands with equipment of the required weight are placed along the body.
On inhalation, the arms must be bent at the elbows and lean against the chest.
Fix for 1-2 sec.
On exhalation, return the arms to the starting position.
Perform 3 approaches 12-15 times.

Dumbbell workouts for a hernia of the spine

Before starting to engage with dumbbells with a hernia of the spine, you need to consult a neurologist.

If he is allowed to study, you must comply with the following requirements:

All exercises should be done lying, half-sitting, or sitting.
The possibility of loading the hernia zone should be excluded.
Do not exercise for pain.
You need to do it regularly.
With a hernia, it is forbidden to rotate and bend over with a weighting agent.
Shells should be chosen with a small weight.

A couple of examples with dumbbells allowed for hernia:

1. Lifting a dumbbell with one hand.

Lean on the bench with your right leg bent at the knee and with your right hand.
The left leg is near the bench, slightly bent.
The left hand with dumbbells is at the bottom.
As you inhale, pull your hand to your chest.
On exhalation, move back again.
Perform multiple sets and change sides.

2. Abduction of hands to the sides in a horizontal position.

Exercises with dumbbells for the back. Training program for tightening muscles, with hernia of the spine, scoliosis, osteochondrosis — This exercise with dumbbells for the back will help not only with a hernia, but also pump up the muscles of the chest.

Lie down on a bench or floor.
Move the brushes with the inventory upwards perpendicular to the body.
While inhaling, take your hands to the sides.
On exhalation, return to the original stance.
Perform 2-3 approaches 12-15 times.

With scoliosis

Exercises with dumbbells for the back allow you to work out all the muscles and correct your posture. They will help avoid further curvature. If there is pain or discomfort, exercise will remove it. You can exercise with dumbbells for scoliosis. This should be done while standing, sitting or lying down.

It is worth excluding actions with slopes.

A couple of effective workouts for scoliosis:

1. Lifting dumbbells while sitting.

You must sit on a chair or bench. Press the body against the back.
Bend the hands with dumbbells at the elbows, forming an angle of 90 °.
Raise your hands smoothly.
Stop for 2-3 sec.
Move to initial state.
Exercise in a couple of approaches 15-20 times.

2. Lifting dumbbells lying down.

It is necessary to take a lying position on a bench or floor.
Bend your arms at the elbows, an angle of 90 °.
While inhaling, move the dumbbell brushes up.
In this position, hold out for a couple of seconds.
As you exhale, return your hands to their place.

For the treatment and prevention of scoliosis, it is important to strengthen the muscular corset of the back.

With osteochondrosis

In the presence of osteochondrosis, you should not give up sports. On the contrary, they will help reduce pain attacks and relieve the spine. But the load should be small. Dumbbell exercises can strengthen the cervical spine.

With osteochondrosis, it is necessary to be guided by the following principles:

Exclude jumping and twisting exercises from training.
It is forbidden to lift heavy weights.
Pay attention to exercises for stretching the spinal column and breathing exercises.
You can not play sports when a person is in pain

A couple of effective examples for osteochondrosis:

1. Raising the shoulders.

Place your legs at shoulder distance, align your back.
Take dumbbells in each hand.
On inhalation, move your shoulders up and hold for a few seconds.
On exhalation, return to its original state.
Do it a few more times.

2. Hand movements in a circle.

Place your feet shoulder-width apart.
Put your hands, with the inventory clutched in them, to the sides. They should be parallel to the floor.
Perform rotational movements forward and backward.

Precautions

Any load is always good in moderation. You should not exercise beyond your strength, as this can lead to various injuries.

To avoid this, you must clearly follow some points:

Older people should exercise caution when exercising with dumbbells. At this time, the joints are much weaker than at a young age. But you shouldn't give up classes either. You just need to choose light dumbbells.
Any physical activity should be started with a warm-up.
If a person experiences pain during training, it is worth stopping the exercise. Perhaps he chose a heavy weight or did the exercises incorrectly.
Exercises should be done smoothly and without jerking.
If the lesson is carried out at home, you still need to take care of comfortable sportswear and comfortable shoes.

Dumbbell exercises will be a great help to relieve back pain. You can exercise with them not only in the gym, but also at home. Dumbbells can strengthen joints and bring the body into a toned state.

Author: Julia Winters

Article design: Mila Friedan

Video exercises with dumbbells for the back

How to pump up your back with dumbbells at home:

Exercises with dumbbells for the back. Training program for tightening muscles, with hernia of the spine, scoliosis, osteochondrosis